Comparing Nutrients in 100 grams Cassava VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Cassava	Cooked Teff	Recommended Dietary Allowance
Energy	5.5% 160kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	NA	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	15.3% 20g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Cassava	Cooked Teff	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	7.46% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	4.5% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23% 20.6mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.27% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Cooked Teff	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.38% 0.27mg	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	124% 2.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.86% 27mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	7.97% 271mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Cooked Teff per 100 g

Compare the macro and micronutrient content in 100 g of Cassava versus 100 g of Cooked Teff to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cassava vs Cooked Teff:

• 100 grams of Cassava have 1.5 times more Vitamin B2 and 1.5 times more Vitamin B9 than Cooked Teff.
• While 100 g of Cooked Teff contain 2.1 times more Vitamin B1 than Raw Cassava.
• Both Cassava and Cooked Teff provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• Both Raw Cassava as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cassava vs Cooked Teff:

• 100 grams of Cassava have 2.5 times more Potassium than Cooked Teff.
• While 100 g of Cooked Teff contain 3.1 times more Calcium, 2.3 times more Copper, 7.6 times more Iron, 2.4 times more Magnesium, 7.4 times more Manganese, 4.4 times more Phosphorus, 3.3 times more Zinc and 1.3 times more Water than Raw Cassava.
• 100 grams of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cassava have 1.6 times more Energy and 1.9 times more Carbohydrate than Cooked Teff.
• While 100 g of Cooked Teff contain 1.6 times more Fiber and 2.8 times more Protein than Raw Cassava.